Hey all! I wanted to share with you guys my warm up that I do before every lift!😋 P.S. please ignore my funny faces and bad camera angles... I usually start off with walking on the treadmill/ going on the stair master for at least 10 min to get my mind right and focused for some me time at the gym🙆🙃 If I'm sore/ have tight muscles I will follow my warm up cardio with foam rolling those sore and tight muscles that need some extra release and activation!
Then I will move into my dynamic warm up which is in the video above⬆️🏋🏽♀️ 1. Dead bug 1x10/ leg- the key here is to push your belly button down into the ground the whole time!! Your low back should be glued to the ground. If your low back keeps coming off the ground try to "bicycle" higher off the ground. Also, notice both knees are meeting before the other leg starts moving! This exercise helps getting your transverse abdominals (deepest layer of your core) warmed up!
2. Shoulder dislocates with a band 1x20- keep your arms locked and let the band stretch (a light/nice stretch, should NOT hurt) the front part of your shoulders up and around your head. Start your hands wider on the band and work your way in. This exercise is meant to help with healthy rotator cuffs, range of motion in the shoulder joint, and strength and stability in the shoulders.
3. Tube walks 1x10-12/ side- keep feet shoulder width apart, cross bands in front of you and bring tube handles up to your waist! The key is to resist your back foot and not let it come close to your leading foot. During this exercise you should be squeezing your glutes and leading with your heels during your steps! This exercise helps with strengthening your glutes, abductors and core! Many peoples knees cave in while squatting, by strengthening your abductors you can keep your knees right above your toes and perform a squat that will keep your knees healthy!
4. Over head squat- you are going to put the band/bar above your head with your arms locked out-wider than shoulder width apart (try to pull the bar/band apart while performing this exercise in an isometric manner). CONT. in comments🙃💕🤗💙